Download 5-Factor Fitness: The Diet and Fitness Secret of Hollywood's by M.Sc., Harley Pasternak, Ethan Boldt PDF

By M.Sc., Harley Pasternak, Ethan Boldt

Harley Pasternak, M.Sc., holds an MS in workout body structure and dietary sciences from the college of Toronto, and an honors measure in kinesiology from the college of Western Ontario. he's qualified by way of the yankee collage of activities drugs and the Canadian Society of workout body structure. His paintings has been profiled in such nationwide courses as Redbook, Glamour, health and Men's overall healthiness, and he has seemed at the Oprah Winfrey convey and different television courses. Pasternak, a local of Canada, lives and works in l. a..

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Additional resources for 5-Factor Fitness: The Diet and Fitness Secret of Hollywood's A-List

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He also had developed high blood pressure and was carrying too much fat, weighing about 235 pounds. Using the twenty-five-minute 5-Factor workout only and following the 5-Factor food plan, he went down to 181 pounds while his strength went up over the course of five months. The training helped remove both his knee and rotator cuff problems. His blood pressure normalized. And perhaps most amazing of all, we were able to squeeze in every workout into his hectic day, principally because they last for only twenty-five minutes.

During minutes 5:00 through 14:59, your week looks like this: DAY Muscles 1 · MON 2 · TUES 3 · WED 4 · THURS 5 · FRI 6 · SAT 7 · SUN Chest Quads Back Hams OFF Chest Quads Biceps Triceps OFF Shoulders Back T h e 2 5 - M i n u t e Wo r k o u t · 4 5 L eve l I St r e n gt h Tr a i n i n g Recommended for relative newcomers to strength training Preparation Week: 2 sets of 15 reps of each exercise, with 90 seconds rest after doing the superset of 2 exercises back-to-back Week 1: 2 sets of 25 reps of each exercise, with 80 seconds rest after each superset Week 2: 3 sets of 20 reps of each exercise, with 70 seconds rest after each superset Week 3: 3 sets of 15 reps of each exercise, with 60 seconds rest after each superset Week 4: 4 sets of 12 reps of each exercise, with 50 seconds rest after each superset Week 5: 4 sets of 10 reps of each exercise, with 40 seconds rest after each superset 4 6 · 5 - Fa c t o r F i t n e s s L eve l I I St r e n gt h Tr a i n i n g For advanced exercisers, or after you’ve successfully completed five weeks of Level I Week 1: 3 sets of 30 reps, with 90 seconds rest after each superset Week 2: 3 sets of 25 reps, with 70 seconds rest after each superset Week 3: 4 sets of 20 reps, with 50 seconds rest after each superset Week 4: 4 sets of 15 reps, with 40 seconds rest after each superset Week 5: 5 sets of 10 reps, with 30 seconds rest after each superset T h e 2 5 - M i n u t e Wo r k o u t · 4 7 • DAY 1: MONDAY • CHEST: DUMBBELL CHEST FLY Lie flat on the bench with your feet together tucked next to your butt.

However, because the cardio portion is minimally five minutes, you will be able to stick with almost any kind of cardio machine. 3 2 · 5 - Fa c t o r F i t n e s s THE FIVE REASONS WHY DUMBBELLS ARE BETTER FOR YOU THAN EXERCISE MACHINES 1. Dumbbells, your own body resistance, and a bench thoroughly work your targeted muscle plus the “stabilizer” muscles that surround the targeted area. Machines, on the other hand, work neither the muscles you’re trying to target nor the surrounding muscles adequately.

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